Today’s work is broken into two sessions. If you are capable of performing the sessions separate, 2-4 hours rest between would be ideal. If you cannot completely separate the sessions, complete the first and rest as long as possible before starting the second.
In case you haven’t seen this…
WOD 141231:
Session 1:
BBG
Every 1:30 for 6:00-
5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Conditioning
15:00 AMRAP of:
30 Clean & Jerks (anyhow) 135/95#
30 Wall Balls 20/14#
21 Clean & Jerks (anyhow) 155/105#
30 Wall Balls 20/14#
15 Clean & Jerks (anyhow) 185/120#
30 Wall Balls 20/14#
9 Clean & Jerks (anyhow) 225/145#
30 Wall Balls 20/14#
If all reps are completed begin again and get as far as possible in the remainder of the 15:00.
Session 2:
BBG
Every for 1:30 for 6:00-
5 Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*
*Begin at 50% of 1RM C&J and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.
Conditioning
5 rounds of:
:45 ME Thrusters 115/80#
:45 ME UB C2B Pull-ups*
1:30 Rest
*The goal is as large of an UB set as possible. If you fail before the :45 allotted, rest for as long as it takes to complete another large set and finish out the :45.
Guess I’ll wear my big boy pants tomorrow!
Spencer sighting at 12:10
AM Session
EMOM Snatch
1.) 125
2.) 135
3.) 155
4.) 175
All TnG real felt good could of pushed for more
Conditioning
1 rep at 185lbs. Upset with how I did my back really tightens up after first set of wall balls. Felt like I could of went mich farther. Wall Balls unbroken and all reps were performed TnG of some rep scheme.
Love the programming so far it’s what I need and look forward to this evening.
Session 1
BBG
95, 105, 115, 125
Conditioning
111 reps
See you in a couple of hours.
Session 2
BBG
115, 135, 145, 155 (not really TnG…and by “not really”, I mean only the first two sets)
Conditioning
82 reps (not good at C2B)
8+8, 9+8, 10+6, 8+8, 9+8
Unable to break up sessions… unable to rest.
BBG
75, 85, 95, 105 Felt light. Probably could have made a bigger first and second jump.
Power
Banded Deadlift 6×1 @60% at top.
Forgot my band so I just did 6×1 @60% 195#
Conditioning 1
116
Conditioning 2
Only had time for 3 rounds 61 reps @80#
BBG was snatches.
Session 1
BBG
105, 125, 145, 165*
All t&g except 165 (2 t&g then fail, 2 t&g then fail, then the last 1)
Conditioning
128 reps Rx
Low back was the issue
*Conditioning 1
Counted wrong, only got 118
Work took way longer than expected, but I guess on the bright side I got plenty of rest between sessions
Session 2…14 hours later!
BBG
135 (t&g), 155 (t&g), 165 (t&g), 175 4 t&g/1 single
Conditioning
157 reps Rx
Wanted to pummel this after doing so shitty this morning. Also, literally rang in the new year with this workout. Kind of fitting I guess, starting the new year with thrusters and C2B.
That session 1 condish is nasty! That would be a contender for the new Open format. Start with Grace and then get worse…
24/m/195
IG: essig14
Session 1:
Bbg: snatches all t&g ub, 135, 155, 185, 205
Conditioning: 195 reps (1 full round + 1 clean) **only did jerks at 135.. that soft knee catch kills my knee. Last week’s 1rm jerk re-injured it. Anyone who’s dealt with rehabbing a popliteus & has advice would be greatly appreciated
Session 2 later.
I meant 196 reps. Maths are haaard
M/24/241
IG: jporter43
1: 135 (UB) 185 (UB) 205 (UB) 225 (NOT UB)
2: 125 reps.
Not my day today. On starting carbbackloading. On day 5 of no carbs. Seriously drained
Omg… So dead.
1: 175, 195, 245, 275 (Started this round at 285 had to take off weight.)
2: 16/9, 13/7, 12/8, 11/5, 15/7
Session 1
BBG
1.) 125/155/175/185#(singles – f on 4th rep)
Cond
123 reps
BBG:
1. 135 165 185 215×4 (failed 5th then reset and did it)
2. 143 reps fuck that shit
*daily excuse for today, proposed to Cait this morning then came to box so mind isn’t right 😉 grabbing Chipotle then session 2 then BEEEEEEER ME BRO
Congratulations!
Congrats!!! Carb load up!!
Congrats! #outlawpowercouple
Congrats!!
Thanks boys!
Got to chipotle, long ass line as usual, walked out drove to box threw 115# on bar and did 2nd conditioning only
130 reps. Done. Don’t care right now hahaha
Hope everyone has a safe new year
PS: love all the people posting nowadays, who cares what your numbers are, put them up 🙂
Congrats, man! Hell of a way to close out 2014!
Congrats!!!
Priority 1. Propose to gf. Priority 2. Train. Lol love it congrats man
Snatches
115 (50%) UB, 135 UB, 150 UB, 165 UB
15 min amrap – 138 reps
Only time for one session today. Which is okay and for the beao since I’m coming back after shoulder rehab for 5 weeks + 1 week flu 🙁
Snatches based off 160#
80#, 110#, 115# missed 5th rep but hit it before time was up. 125# only got 2 and missed 3rd didn’t attempt to hit them within time.
Conditioning 15min amrap
120 reps (6 left at 120#) which I had plenty of time to finish but forgot to grab 1/2 plates before I started and had to grab half way thru which cost about :30secs.
Finished “grace” sub 3mins and it was highly paced. Stuck to my plan and did repeating sets of 3/2. All wall balls I did 8/7/8/7 this is my favorite rep scheme.
Snatch 135.150.160
Cond- 8 clean and jerks @185 back got really tight on me… Happy to be done
Snatches 95 115 145 155 (3/2 split)
120 reps
Cjs 120 135 155 165
Thrusters/c2b
14/16
14/16
12/14
12/13
13/12
Only time (and energy, honestly) for Session 1…
BBG:
125(UB) – 145 (UB) – 165(5×1) – 185(2×1)
**Low back got real tight on that last set. Wasn’t expecting that.
Conditioning:
122 — All singles for the C&J and 3×10 for the WBs. (Probably should have done 2×15.)
PM session
Clean & Jerk EMOM
1.) 155
2.) 165
3.) 170
4.) 185
Majority TnG reps. Look forward to this again because I feel I can push the weight a lot higher next go around kind of lost on what I should go to.
Conditioning
Thrusters/C2B
15/10
15/10
12/10
12/10
12/11
Extremely happy with C2B connectivity is helping big time! Tried to use the entire 45s for thrusters and no blow my load going so fast. Did the Grid tester awhile back 135lbs x20 in 36 seconds it gave me a great idea on how to do this!
Congrats Shawn Rider!
BBG: up to 160 T&G
Conditioning: 112 reps
– no time for rest 2nd wasn’t happening
Session 1
BBG
88-119-141(4)-141# – felt really good here, could have gone up, but I stopped the 3rd set at 4 min instead of 4:30 so I just kept the weight the same for the last set
Conditioning
118 reps – singles on CJ and wall balls at 12/10/8
Session 2
BBG
125-154-176(4)-165#
Conditioning
10/10
12/15
12/15
12/10
12/10
I picked numbers for each exercise that I was going to try and stick to throughout the workout. The 1st set of #s I picked, 10/10, were too easy so I tried to stay with 12/15. If we keep this up until the open I am either going to be pretty legit or dead!!!
@mrernestiempire on IG
BBG: (in pounds)
120, 130, 140, 150 *all UB, no misses!
Conditioning:
89 reps Rx’d. (30-C&J@135, 30-WB, 21-C&J@155, 8-WB)
Pretty disappointed with this score. Motor is running on fumes. Session 2 coming shortly.
After a 45 minute rest, session 2:
BBG: (in pounds)
115, 125, 135, 145 *all T&G, no misses!
Conditioning:
Thrusters: 16, 14, 12, 12, 12 (Rx’d)
CTB: 8, 6, 7, 5, 5 (yep they still hate me)
Ready for this rest day!!
AM Cluster session:
On a 48 had to do shift workout this morning.
Tabata: 8 rds each station lowest score counts :60 rest between stations
WB ~ 9, Pull Ups ~ 7, KBS 63# ~ 8, Burpee ~ 7, Push Ups ~ 7, AB Mat ~ 11
Then BBG:
125, 135, 145x1f (completely gassed), 125 ~ all T&G
Session 1:
BBG
120-UB, 130-UB, 140-UB, 150- 2,1,1,1- No misses
Conditioning:
125 Reps, 14 C&J @ 185, WB UB
90 minute break
Session 2:
BBG
150- UB, 160-UB, 160 UB, 170- 4,1- No misses
Conditioning:
104 Reps with UB,
128 Reps with UB plus second set
1)17, 7+3
2) 16, 5+3,
3) 15, 6+3
4)13, 5+2
5) 15,5+3
15, 5+3
Happy New Year Outlaws. If you miss me I’ll be over at barbell for a while. My wife SHOULD BE posting her results here as she IS APPROVED but who knows… Be safe tonight.
Session 1
BBG
1. 115-135-155-165 (all T&G)
2. 127 reps (all C&J were singles, all WBS were 15/15)
I hope this posts. I tried posting in the past but I never see it show up on the blog. Shawn, congrats on your engagement!
All in one session this morning.
BBG 1
50, 58, 63, 68 kg – first time doing full snatches in 8 weeks. Had bilateral hand surgery, so couldn’t get in an overhead squat position until this week.
Conditioning 1 – 123 reps
BBG 2
60, 65, 70, 75 kg – first time doing split jerks in 8 weeks. No front rack due to surgery, so did power cleans
Conditioning 2 – 110 reps
Jackson Glover
20y, 5’8 172lbs
BBG 1
115, 135, 155, 175 all TNG
Cond 1
126 reps (PR’d my grace by 1min with 2:23 in process)
No rest between sessions
Skipped BBG 2
Cond 2
12+11
11+10
10+12
10+8
9+7
I was just hoping to survive today. Had to scale limited time and energy. Don’t want to over train with the sickness. Probable should be home but I’m to mocho for that
135-165-185-205 last set did 4-1 just dropped out of mental weakness
Wod 1 121
Took way to long on first 30 cnj. Almost 4 min then almost 3 min n the wall ball Felt like it took me that long just to be truly warmed up.
Wod 2 only had enough for 3 rnds
Rnd 1 20-21
Rnd 2 15-15
Rnd 3 15-13
Total 99
I liked today’s a lot I just not in any condition to attempt all of it in one day so I chose what would benefit me more. Hopefully be better next week and hit things hard.
Session 1:
BBG
UB 125, 145, 175, 195
Conditioning
157 Rx
Session 2:
BBG
155, 185, 215 (only 4), 185 (only 4)
Interval Work
15/15
12/13
14/9
14/10
14/11
and pass out…
Holly Hell. Session 1:
55-59-63-67-69(3). All t&g accept last set
15 min a amrap
118 reps – 7 cl & jerk at 185. This was just pure awful legs fried from snatches
Short rest then session 2 –
T&g cluster. 115# up to 175#.
4 x me sets of ctb to work on technique
Session 1:
BBG: 85, 115, 125, 135# (last set not touch and go)
Conditioning 1: 156 reps
Session2 (after 2 hours rest):
BBG: 115, 135, 145, 155(4)# could only do touch and go on the first set. Legs were fried
Conditioning: 144 reps (15/23, 12/16, 12/14, 12/14, 12/14)
Thrusters unbroken and C2B biggest sets were 20 for the first round and 10 for the rest
Way to kill both workouts, those are awesome scores!
A.M. Session
Snatch-up to 155, final set at 145
Cond-142 reps
finished 185, got 16 wb
Session 1 ( done in the evening):
65# – 80 – 95 -105 (4 tng + 1)
Cond:
112 – wall balls are the devil
Session 2: (did this first)
85# – 115 – 125 -135 ( the 5th rep was after time ran out)
Cond: different
Session #1
Emom: 140-185-205-225 (first set touch and go, other sets were fast reset)
Conditioning
159 reps (4 reps at 225)
* accidentally loaded 165 instead of 155, realized this at about rep 15 so I just finished it out)
* 3 reps at 225, not 4
M/29/155/California Region
Session 1
BBG
1. 100-125-140-150(4)
Conditioning
6 clean and jerk at 185.
Session 2
BBG
1. 125-155-155-DND
Conditioning
DND- Wow! Body is not responding well. Legs and low back were done!
Session 1
BBG)
Snatch: 95, 115, 135, 155 tng till 155, then singles
Cond)
Class WOD
Session 2
BBG)
C&J: 115, 135, 155, 175 tng until 175 then a double, double single
Cond)
Thrusters: 12, 10, 10, 10, 10 all UB and RX
C2b: 20, 17, 15, 13, 13 at least 10 UB per round
105/110/115/120 T&G
106 Reps
105/110/115/120/125 T&G
10/10, 9/9, 9/9, 8/8 7/6
*All UB, my goal was to not drop. C2B easy it’s my grip that fails me…
Session 1
Snatches: 55-65-75-85 (missed the 5th)
Con1: 156 reps
No time to rest so had to continue right into…
Session 2
CJ: 70-75-80-85
Con2: 16/17 16/14 16/13 16/12 18/11
Great great programming, the picture at the top says it all… Things are getting pretty serious!
31/M/175#/East Region
IG: goalie858
*Started this feeling totally wrecked
Session 1
BBG:
115/125/135/155#…should have started heavier
COND:
119 reps….WOW
*Only had time for a 15 min rest between sessions
Session 2
BBG:
135(T&G)/145(T&G)/155(T&G)/165#(singles and this weight felt like 300#)
COND:
DND….would have done more harm then good at that point
did work just broken into different sections based on training partner availability.
1) touch-n-go snatches
120 (ub), 155 (ub), 170 (ub), 185 (3,1,1)
2) Thruster/C2B WOD
16/22
12/21
12/20
12/18
13/16
Took a couple hour break
Clean-n-jerk WB WOD
156 reps (loaded bar for 225# with 5 sec left didn’t attempt to get a rep haha)
28/F/135#/northwest Region
I have been following Outlaw for 1 year, but whenever I post they never get through to the blog, always show “awaiting Moderation”… So here is my attempt to post again!!
Did this in 1 big session today:
BBG:
Snatches:30/33/35/38 (kilos)…should have started heavier, these felt great
C&J: 40/43/43/43 .. did full squats – this was tiring, I really struggle with high cycling C&J, so this is good for me to practice 🙂
COND 1:
115 reps… yuck after the BBG stuff, My legs were burning. Went at a pretty even pace – which is probably not good at the lighter weights.
-about 10 min rest-
Cond 2: Then the thrusters/C2B, only did ME sets, which left a lot of rest time at the end of the set (about 20 seconds on average) but it worked pretty well so I didn’t die at the end.
10/15, 10/10, 10/10, 10/11, 11/15 (112 total reps)
BBG: Every 1:30 for 6:00, 115/135/155/175/195 all t&G ub
Conditioning: 141, wanted to get to 225,
15:00 AMRAP of:
30 Clean & Jerks (anyhow) 135#
30 Wall Balls 20#
21 Clean & Jerks 155#
30 Wall Balls 20#
15 Clean & Jerks 185#
30 Wall Balls 20# (15 reps here)
Session 2: BBG- Every for 1:30 for 6:00- 155/175/195/205-not UB
Conditioning: 171 reps. 19/20, 16/18, 15/18, 16/17, 16/16
5 rounds of-
:45 ME Thrusters 115#
:45 ME UB C2B Pull-ups*
1:30 Rest
Session 1:
BBG 135-165-185-205# T&GX4+1
Conditioning 126
Session 2:
BBG 160-185-205-225#
Conditioning 82/81
con 1- done on 150106
122 rx, (11 cj/185)